Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS The COCA-COLA Company, Minute Maid, Lemonade

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• The COCA-COLA Company, Minute Maid, Lemonade: 217g

Boiled California Red Kidney Beans have 2.7 times more energy per 100g than The COCA-COLA Company, Minute Maid, Lemonade. It has average energy density when compared to other foods. The COCA-COLA Company, Minute Maid, Lemonade having low energy density.

Which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or The COCA-COLA Company, Minute Maid, Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	NA	35% 25.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	0% 0g	38g per day for Men 19-50 years
Protein	13% 7.36g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	0.36% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	0.5% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	0.12% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	0.67% 0.009mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	0.54% 2.17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.08% 0.97mg	7.5% 6.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	0.43% 4.35mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	3.86% 0.035mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	1.04% 4.35mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.8% 110mg	0.31% 2.17mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	0.64% 21.7mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.2% 0.022mg	11mg per day for Men 19-50 years
Water	1.46% 54g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• Boiled California Red Kidney Beans have 23.9 times more Vitamin B1, 7.7 times more Vitamin B2, 22.3 times more Vitamin B3, 9.6 times more Vitamin B6 and 27.5 times more Vitamin B9 than The COCA-COLA Company, Minute Maid, Lemonade.
• While The COCA-COLA Company, Minute Maid, Lemonade contains 7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• Boiled California Red Kidney Beans have 12.2 times more Calcium, 6.7 times more Copper, more Iron, 8.9 times more Magnesium, 50.8 times more Phosphorus, 15.5 times more Potassium, 4.5 times more Selenium and 31.9 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While The COCA-COLA Company, Minute Maid, Lemonade contains 3.5 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Boiled California Red Kidney Beans have more Omega 3, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• While The COCA-COLA Company, Minute Maid, Lemonade contains 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and The COCA-COLA Company, Minute Maid, Lemonade have similar amounts of Energy per 100 kcal.
• Both Boiled California Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.